Diabetic-Friendly Egg Roll in a Bowl
Serves: 2–3
Net carbs: ~7–9 g per serving
Ingredients
- ½ lb lean ground chicken, turkey, or pork
- 2 cups shredded cabbage or coleslaw mix (no carrots if very strict carb control)
- ½ cup mushrooms or zucchini (optional, adds volume)
- 1 tbsp olive oil or avocado oil
- 2 cloves garlic, minced
- 1 tsp fresh grated ginger (or ½ tsp ground)
- 1–2 tsp low-sodium soy sauce or tamari
- ½ tsp black pepper
- Optional: chili flakes or sriracha (no sugar)
Instructions
- Cook protein: Heat oil in a large skillet over medium heat. Add ground meat and cook until browned.
- Aromatics: Add garlic and ginger; sauté 30–60 seconds until fragrant.
- Veggies: Stir in cabbage (and mushrooms/zucchini). Cook 4–6 minutes until soft but not mushy.
- Season: Add soy sauce, pepper, and chili flakes. Toss well.
- Finish: Taste and adjust seasoning. Serve hot.
Optional diabetic-safe toppings
- Green onions
- Sesame seeds (small sprinkle)
- Drizzle of sesame oil (½ tsp max)
Why this works for diabetes
- ✅ No wrapper = no refined carbs
- ✅ High fiber from cabbage
- ✅ Protein + fat help prevent glucose spikes
- ✅ Quick, filling, and meal-prep friendly
